Often, TV shows or online ads promote weight-loss courses featuring exotic berries available only through them, or they recommend diets based on pineapples and other tropical fruits and vegetables. These methods are extremely expensive and hard to access for most people in Europe.
However, there’s no need to despair or give up on achieving a slim figure. Simpler ways to lose weight exist. Eating boiled beetroot for weight loss can help shed extra kilograms while providing invaluable health benefits.
Table of contents
Benefits and Drawbacks of Boiled Beetroot for Weight Loss
Eating boiled beetroot is an effective way to achieve a toned and attractive body. This vegetable has a comprehensive effect:
- Boosts metabolism, aiding weight loss;
- When eaten before meat, the betaine in beetroot helps with faster and more complete protein absorption, which is crucial for muscle growth;
- Incorporating beetroot into your diet cleanses the liver, removes toxins, and supports weight loss;
- Beetroot contains curcumin, a compound that prevents fat cell formation;
- Boiled beetroot aids detoxification by alkalizing the body and promoting natural cleansing, leading to weight reduction;
- Consuming beetroot enhances endurance, making it ideal before workouts;
- Helps eliminate excess fluids, reducing body volume.
Note. For maximum benefits, choose beetroots with deep, rich colour—this indicates higher nutrient content.
How It Works
Beetroot contains antioxidants and betaine, which slow ageing and promote fat burning. These components are also used in European dietary supplements. Nutritionists recommend pairing beetroot with lean meats and whole grains—such combinations enhance appearance and rejuvenate the body.
The fibre content helps curb hunger, process stored fats, remove toxins, and prevent constipation. Combined with pectin, dietary fibres swell and regulate blood sugar spikes, helping control appetite.
Eating boiled beetroot reduces sugar cravings. Around 50 g per day can diminish the desire for desserts. Weight-loss experts suggest replacing sweets with beetroot salad.
Composition and Properties
Beetroot is packed with beneficial nutrients:
B vitamins, vitamin C;- Citric, oxalic, malic, and lactic acids speed up digestion;
- Betaine breaks down and absorbs proteins, while also forming choline, which stimulates fat metabolism;
- Manganese supports cellular metabolism, aiding weight loss;
- Zinc improves nutrient absorption and weight management;
- Magnesium supports nervous system function and stress resistance;
- Copper ensures proper thyroid function, aiding weight loss;
- Chlorine cleanses the body and reduces fat deposits around organs;
- Iron stabilises haemoglobin levels, reducing sugar cravings;
- Pectin improves digestion and accelerates metabolism;
- Fibre removes toxins and promotes satiety.
100 g of boiled beetroot contains 49 kcal. The same amount provides:
- Protein – 1.92 g;
- Fat – 0.11 g;
- Carbohydrates – 10.55 g.
How to Consume It Properly
Despite its benefits, beetroot should be consumed wisely. A beetroot dish with fatty pork, for example, won’t help with weight loss.
First, it’s essential to cook it correctly:
- Always boil beetroot unpeeled and thoroughly washed;
- Cooking time should not exceed one hour;
- After boiling, cool the beetroot in cold water;
- Alternatively, bake it whole in foil.
Additionally, follow these guidelines for weight loss:
- Prefer boiled, raw, steamed, or stewed beetroot. Use it in salads and drinks;
- Alternate regular eating days with detox days. On detox days, consume up to 2 kg of beetroot and drink at least 2 litres of water;
- Remember, beetroot contains sugar—avoid sweets while on this diet;
- Don’t salt beetroot dishes, as salt retains water and increases body volume;
- Repeat the beetroot diet only after a month if no adverse effects occur.
Diet Options
For those wanting to lose weight with beetroot, here are popular diet plans. Following these, you can lose up to 7 kg in a month.
7-Day Diet
This diet allows other vegetables and fruits alongside beetroot:
- Celery;
- Carrots;
- Tomatoes;
- Cabbage;
- Apples.
Include protein sources: fish, lean beef, and low-fat kefir. Permitted grains include rice and buckwheat. This plan can help lose up to 7 kg in a week.
Weekly meal plan:
Monday:
- Breakfast – tea or coffee with milk and two toasts;
- Lunch – beetroot salad and boiled rice;
- Dinner – vegetable soup and an apple.
Tuesday:
- Breakfast – yoghurt with cereal;
- Lunch – beetroot salad and boiled chicken breast;
- Dinner – kiwi and two baked potatoes.
Wednesday:
- Breakfast – tea or coffee and two toasts;
- Lunch – beetroot salad and boiled fish;
- Dinner – vegetable soup.
Thursday:
- Breakfast – low-fat yoghurt;
- Lunch – beetroot salad and boiled chicken;
- Dinner – vegetable bake with herbs.
Friday:
- Breakfast – tea or coffee with two toasts;
- Lunch – beetroot salad and boiled rice;
- Dinner – grilled vegetables.
Saturday:
- Breakfast – coffee with milk and two whole-grain toasts;
- Lunch – beetroot salad and a slice of hard cheese;
- Dinner – stewed vegetables.
Sunday:
- Breakfast – a glass of low-fat yoghurt or kefir;
- Lunch – beetroot salad and boiled chicken;
- Dinner – boiled rice with tomato and a boiled egg.
10-Day Diet
This diet not only fights weight gain but also detoxifies the body. Besides beetroot, it allows fresh vegetable salads, lean meats, and dairy—with strict fat limits. Only a teaspoon of olive oil per day is permitted for dressing.
For 10 days, drink a glass of beetroot-orange-carrot juice 20 minutes before lunch and dinner. Ingredients:
- 1 medium beetroot;
- 2 small carrots;
- 1 orange.
Important! This diet is not suitable for those with high acidity or gastrointestinal inflammation.
Sample meal plan:
- Breakfast – salad of boiled carrots and beetroot, followed by a two-egg-white omelette or low-fat cottage cheese. Whole-grain toast is allowed.
- Lunch – brown rice, oatmeal, and a portion of boiled lean meat.
- Dinner – steamed, boiled, or baked vegetables with fish.
Note. Green tea, herbal infusions, or berry compote can enhance results.
Detox Days
On detox days, consume up to 1.5 kg of beetroot. Prepare salads with greens and olive oil, and stay hydrated. Adding 1% kefir is an option—then limit beetroot to 1 kg.
Diet Recipes
A refreshing smoothie for detox days:
Ingredients:
- 200 g boiled beetroot;
- 1 cup 1% kefir.
Method: Grate the beetroot, blend with kefir until smooth.
A simple beetroot salad:
Ingredients:
- 4 small boiled beetroots;
- Herbs (coriander, parsley, spring onion);
- 3 tbsp olive oil;
- 1 tbsp lemon juice;
- Black pepper and salt (optional).
Method: Grate beetroot, chop herbs, and mix. Whisk oil, lemon juice, pepper, and salt for dressing. Toss with salad.
Note. This salad is ideal for evenings when craving unhealthy snacks.
Contraindications
Beetroot may not suit everyone, especially those with diabetes or:
- Inflammatory conditions;
- Ulcers or gastritis;
- Kidney disease;
- Allergies to beetroot;
- High acidity;
- Low blood pressure.
Raw or Boiled Beetroot: Which Is Better for Weight Loss?
Raw beetroot is superior for weight loss. Cooking reduces vitamins and increases the glycemic index (GI). Raw beetroot has a GI of 30, while boiled reaches 65—this can spike blood sugar, triggering hunger.
Testimonials
Opinions on beetroot diets vary—some find them effective, others see little result but experience side effects.
Sophie, 47: “I gained weight after pregnancy and felt desperate. Tried a 10-day beetroot diet. Surprisingly, I wasn’t hungry, but the monotony was challenging. Still, I lost 7 kg and improved digestion. Great for detox—just don’t overdo it.”
Emma, 32: “I lost 2 of 5 extra kg, but I don’t recommend this diet. Lasted only a week—constant stomach pain and nausea. On day five, severe diarrhoea sent me to the doctor. Turns out, I had undiagnosed stomach issues. Better to eat balanced and exercise!”
Conclusion
Boiled beetroot aids weight loss, but extreme diets can be risky. Consult a doctor before starting. For best results, combine beetroot with a balanced diet—this ensures health benefits without risks.